healthysexyhappy:1. Build muscle Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.2. Step up your workout Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.3. Fuel up with waterThe body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.4. Sinless snackingEating more really can help you lose weight — eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time5. Spice up your mealsSpicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.6. Recharge with green teaDrinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal for a short period of time. read more..
Wednesday, 21 March 2012
Aerobic Exercise-Metabolic Rate-Metabolism-Calories
Tuesday, 20 March 2012
Swollen Foot
Woke up to a swollen foot so I guess I’ll make the right decision and not jump rope outside on this nice day. I could probably do yoga but wouldn’t be able to put much pressure on it during down-dog so maybe I’ll just stretch a little after I work out my abs. I can still walk so I’m good. Could be worse. read more..
Youtube-Yoga
Hi! Thank you (: Yes of course! Youtube is definitely a great place to find Yoga videos.
- Tara Stiles - I always recommend her.
- Yogatic
- Great stretching videos (links)
Cottage Cheese-Soy Milk-Banana
You mean before/after exercise, try Banana, soy milk ( vanilla or chocolate ), cottage cheese anything with good portion of carbs / protein. read more..
American Heart Association-Body Fat Percentage-Cardio Workouts-Women
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You look like pear-shaped ?Try;Cardio
In order to tone the pear-shaped body, it is important to keep the body fat percentage down. Cardio workouts are the best way to burn fat. Women with pear-shaped bodies have more body fat in the lower half of the body and need to incorporate cardio exercise into the workout to burn the excess fat. The recommendation by the American Heart Association, is that cardio exercise be done an average of 60 minutes several days per week. Additionally, women should incorporate interval training at least one time per week to boost maximum calorie burning. By following these guidelines, pear-shaped women will have better success at achieving toning goals.
Toning exercises are an obviously necessary part of toning the pear-shaped body. Concentration on the abdomen, hips, and thighs is especially necessary since these are typically the problem areas for this body type. Squats, hip extensions and crunches are all excellent toning exercises for these areas. Walking lunges are also a great way to burn calories while toning the thighs and buttocks. These exercises don’t require any special equipment and can be done virtually anywhere.
Squats are done by standing with feet shoulder length apart and pushing the buttocks out as if to sit, but standing back up before fully in the seated position. Weight should be on the heels to get the toning in the glutes and hamstrings. Lunges are done by stepping one leg forward and bending at both knees, keeping the weight on the front leg, and then getting back to a standing position. Repeat three sets of twenty lunges on each leg.
To achieve best results, women should plan on scheduling toning exercises four times per week.
Stretching is important to keep the body in optimal shape for the next workout. Tight muscles that have not been properly stretched before or after a workout can lead to injury. Begin at the top of the body and stretch the neck while taking deep breaths. Move down the length of the body, stretching each major muscle group: shoulders, triceps, biceps, chest, hamstrings and calves. Stretching will lengthen and loosen tight muscles, allowing better flexibility during all physical activities. read more..
Monday, 19 March 2012
Accountability Partner-Exercise Log
- Try something entirely new!
- Keep an exercise log to track your progress!
- Reward yourself!
- LIMIT but do not ELIMINATE
- Have an accountability partner.
- Turn off the negative self-talk.
- Donate your “fat” clothes. read more..
Healthday News
TUESDAY, March 13 (Healthday News) -- Looking for a exercise edge, a way to stay faithful to regular workouts? read more..